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Choosing Your Workout to fit you own Schedule. |
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Stan Earle on the left in 1984. Drug Free. Nobody was more dedicated than me in lifting weights, nobody was more fanatical, nobody was more obsessed and nobody was more against drugs than me when this photo was taken. It had taken me nearly 6 years of absolute dedication to achieve this physique. I was an all over trainer, so my leg training was just as vital to me. I breathed bodybuilding. Working out hard to get bigger and stronger was all I lived for. I had known from the first two years of working out that I was a hard gainer, others around me who were also dedicated, some grew stronger and bigger more quickly than me. This didn't deter me, it made me all the more steadfast, it caused me to work out in the freezing cold in my garage, it caused me dig in and train when I was tiered, to train when I had a head ache, to train when I didn't feel very well. I would not give up, I would not give in. I hadn't always been as dedicated. When I first lifted weights at School, I could take them or leave them. Later when
my mate Nigel Black brought his weights to my flat for us to use, we had some good workouts but I still wasn't really that interested. It was only when I found myself in a health club in Basildon having a course of sun beds that though boredom I looked into the gym there. I was taken back by the strength of these men, I didn't feel intimidated I felt admiration. These guys were like machines, even old men that were as strong as a Ox. I suddenly realized that I wasn't as strong as I had thought I was. I was 19 years old and had always showed great strength so I had thought. I booked an induction course and turned up to be shown what to do. But now I had a goal. "TO GET STRONG". |
Every body has a different amount of days that they have decided to workout. I have set you three choices. Decide on one today.
1 day per week will give results - 2 days per week for better results - 3/4 days per week best results. Warm up for 3 sets first.
FIRST. Important things to remember in order of priority.
1) Stay clean. Saying no to steroids etc has huge long term health benefits. Just as a fire work burns brightly for a short while, with everybody going WOW. So it is with the person who uses muscle enhancing Drugs. Just as the fire work goes out quickly with a bang, so do most people who use Drugs to get big and strong. Steroid and growth hormone have damaging side effects. People are ill and some are dead because of these Drugs. Some of these people were my friends. Stan's Gym has in in depth understanding of the use of Drugs in sport. We value you & your health, help us keep Stan's Gym Drug Free. Report drug dealers to Stan they will be dealt with. Thank you.
2) Don't hold your breath at all when pushing weights. Holding ones breath when exerting power dangerously raises our blood pressure. This can burst our blood vessels in our eyes or even more dangerously it can burst blood vessels in our brain. Blood red eye or a very sharp and sudden pain in the head during exercise is normally a big warning for you to go home. It is suggested that you visit your doctor or attend hospital as soon as possible, just for them to check you over. Normally in young people a few weeks away from the gym will allow everything to heal up, so you can get back to training. Most people who weight train all their lives, never experience any burst blood vessels, this warning is so you can remain among them. Generally breath out exerting power.
3) Never train on a bench with Dumb bells under the bench. Leaving Dumb bells under the bench is extremely dangerous when you are putting your Dumb bells down after use. Catching your fingers between the Dumb bell you are holding and the Dumb bell on the floor under the bench or to the side of the bench. OUCH. An amputated fingers is a real pain and so is surgery.
4) Put your own weights away as a tidy gym is a safer gym for all. When others have forgotten to put their weights away its easy to think, why bother !. Its our policy in Stan's Gym never to moan at anybody for not putting their weights away. Our reasoning is this. I have trained in gyms all over the place, America, Spain, France, and in many in England. Working out requires great concentration and the right atmosphere, I have found that the best gyms leave you alone once they have established that you know what you are doing. In my opinion the worst and most annoying gyms are the ones where you are being watched to see if you put your weights away, only to be reminded in between different exercises. Our policy is to make your training here at Stan's Gym as enjoyable and as beneficial as possible so that you make the very best gains. So please keep things tidy for us.
5)
Never lift weights for the same body part without 4 - 7 days in between. Its ok to lift weights up to 4 days per week as long as your workout is designed so that each trained body part has a minimum of 4 days complete rest, ideally 7 days rest. Your muscles grow as you rest them between hard workouts. Say you train chest today, after your workout, you begin your first days rest, the next day is your second days rest, then the day after your third days rest, and so on. You can train that same body part again the forth day but in my opinion its better to rest 7 days to help avoid injury, to keep the results coming in. Remember allowing full muscle recovery, gives maximum results, and helps prevents injuries, enabling year round training. Remember rest and grow rest and grow. Choose your workout and stick to it rigidly.
Ignoring these training principles will slow down your overall progress and in time bring about serious muscle - tendon - joint injury's.
6) Do not do maximum single lifts more than 6 times a year. You need at least 2 month of regular training in between finding out how strong you have become in a single 1 repetition lift. The reasoning behind this is that, maximum single lifts put a huge amount of pressure on your joints and ligaments and tendons. Muscle recovery is normally quicker than joint and tendon recovery, so even when the muscles don't hurt, your tendons and joints are normally still recovering, this is why its important even under normal training conditions to allow at least 4 days rest between training the same body part. Maximum single lifts are so intense that is normally impossible to fully recover in a few days, or even a few weeks. From my experience to ignore this advice, normally leads to some serious injury's. Take this advise and train for longer injury free. |
| STUDY EACH ILISTRATION BELOW AND READ ALL |
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| AVOIDING MISTAKES KEEPS THE RESULTS COMING |
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7) Don't go by your feelings. Most only train when they feel they want to. In the end, training when you don't feel like it is what separates winners from losers. We all love training, but after a hard days work, or a difficult day, or a poor nights rest, even the most dedicated trainer can suddenly think. "I CANT BE BOTHERED". These thoughts, "I CANT BE BOTHERED" come to mind more frequently if they are obeyed by not training. Lets go to the pub instead is the way of failure. Like many before you that have ignored the voice "I CANT BE BOTHERED". Once you get to the gym and begin to warm up, you soon get into the training zone. Your adrenaline fires up, tiredness flees, and your back on top, feeling great. This is the way of great workouts. Its easy to train when all day you have been looking forward to the gym, but be warned, don't just rely on those special days. Training must never become the most important thing in your life, but it should become as important as brushing your teeth or personal hygiene. Remember it is reasonable to expect increases in muscle and strength for over 15 years, I have seen this happen. |
Suggested 3 day weights workout and then my own workout:
Choose your routine now. I remind you again to alway warm up with at least 3 light slow repetition sets before going heavy.
Monday-Wednesday-Friday. Tues-Thursday-Saturday. Wednesday-Friday-Sunday.
1st suggestion. Train upper body on day one then lower body on day two and then upper body again on day three. This workout enables you to train your upper body twice and your lower body once every week.
2nd suggestion. Train lower body on day one then upper body on day two and then back to lower body on day three. This workout enables you to train your lower body twice and your upper body once per week.
3rd suggestion. The rollover workout. Whatever you last trained then train the other, week in and week out. If you trained upper body last then as you go into the next week, begin by training lower body. This workout enables you to train your upper and lower body evenly, week in and week out.
4th suggestion. Only train upper body, then have a cardio workout the next training day using the fitness equipment. This workout is ideal under certain circumstances. Great for beginners, or for people waiting for injuries to recover.
5th suggestion. Train Five days a week. This is Stan's workout. Monday train Chest, Shoulders, Triceps, Abs. Tuesday Puch bag work. Wednesday train Back lat pull downs, Back pully rows, Shrugs, Biceps, Abs. Thursday Punch bag work. Friday train Thighs, Leg biceps, Calves, Abs.
6th suggestion. Monday train Chest, Shoulders, Triceps, Abs. Wednesday train Back lat pull downs, Back pully rows, Shrugs, Biceps, Abs. Friday train Thighs, Leg biceps, Calves, Abs.
Its took me 30 years to begin to understand how to avoid injuries. If you train to break yourself, then guess what. YOU WILL.
Thinking ourselves to be indestructable is a major mistake. Concerning upper body. Do all your pushing excersises on the same day, and do all your pulling excersises on the same day too. This rests your joins ligerments and tendons and muscles far more effectively that any other kind of workouts. I have learn't the hard way, having tried every different kind of routine, and having spent at least, if you add it all up, about 15 years injured. I have become an expert concerning injuries and how to avoid them.
Below you are able to study what exercises effect which muscles.
Always remember, if you have any questions, or you would like Stan to show you what to do. Ask Stan for a workout program. |
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World Record Holder Mike Joseph's
Bench Press Routine.
Titles :
British Bench Press Champion
European Bench Press Champion
World Bench Press Champion
British Powerlifting Champion
European Powerlifting Champion
World Powerlifting Champion
Records :-
British, European and World Bench Press Records
British, European and World Powerlifting Records
Guinness book of records 24 hour bench press record holder
8 Week Bench Press Routine
If you have found that you have stopped making gains in your bench press strength, then help is at hand.
If you follow this 8 week routine I GUARANTEE you will make great gains.
The common problem with most lifters is that they either stick to the old "3 sets of 10 routine" or do many reps with too much weight in the early sets and therefore end up exhausted before attempting to lift the heavier weights.
Whilst it is important to warm up properly it is also vital that you don't over do the early sets leaving yourself too tired / weak to complete the harder sets.
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Follow the table below, if in doubt email me bigmikejobo@supanet.com, I can also do a personal plan for you at a reasonable cost:
Click here to hear Mike in his LA Muscle interview. |
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Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
Set 7 |
Set 8 |
Set 9* |
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Number of reps |
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10 |
6 |
4 |
2 |
1 |
6 |
6 |
6 |
6+6+6 |
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| Week 1 |
60 |
90 |
120 |
140 |
150 |
155 |
155 |
155 |
140/110/80 |
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| Week 2 |
60 |
90 |
120 |
140 |
150 |
160 |
160 |
160 |
140/110/80 |
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| Week 3 |
60 |
90 |
120 |
140 |
150 |
165 |
165 |
165 |
140/110/80 |
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| Week 4 |
60 |
90 |
120 |
140 |
150 |
170 |
170 |
170 |
140/110/80 |
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| Week 5 |
60 |
90 |
120 |
140 |
150 |
172.5 |
172.5 |
172.5 |
140/110/80 |
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| Week 6 |
60 |
90 |
120 |
140 |
150 |
175 |
175 |
175 |
140/110/80 |
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| Week 7 |
60 |
90 |
120 |
140 |
150 |
177.5 |
177.5 |
177.5 |
140/110/80 |
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| Week 8 |
60 |
90 |
120 |
140 |
150 |
180 |
180 |
180 |
140/110/80 |
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| * set 9 is 6 reps, each with a 2 second chest pause, then strip the weight, 6 paused reps again, strip, then last 6 paused reps |
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The idea is that whatever weight you can currently do for 6 reps you use that for you week 6 figures (sets 6,7&8) then count back by 2.5kg to complete the figures for week 5 etc, my table is done for a lifter who can currently bench 175kg for 6, this routine would then hopefully take the bench up to 180kg for 6 reps by week 8. |
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| INJURIES. Ice pack the injury with a bag off ice. Use it at least once per day for about 20 minutes minimum. Put it on the flesh until it becomes to painful then take it off and put it back on again straight away, keep doing this until the area becomes used to the cold. Then leave it on while watching telly or something. Jesus has given us this to heal us a lot faster and I mean a lot. So get disciplined every day and use it. Prayer can be even quicker. In the past Jesus has healed me after just one prayer to Him says Stan of Stan's Gym. |
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